Caffeine:
Avoid caffeine for eight hours before sleeping. Consuming
caffeine closer to bedtime can interfere with sleep. The
body absorbs caffeine quickly, but half of the caffeine
remains in a person’s body five to seven hours after
consuming it. After eight to 10 hours, the body is able to
eliminate 75 percent of the caffeine.52
Medication:
Avoid taking sleep-aid medications — they may help you
get to sleep faster or sleep longer, but the quality of sleep
isn’t as restorative. A main ingredient of many over-thecounter
sleep aids is an antihistamine that produces other
side effects, such as difficulty waking up in the morning.
Alcohol:
If you drink alcohol, do so in moderation. Alcohol
damages REM sleep and exacerbates breathing
problems, such as snoring and sleep apnea.
Stimulants:
Avoid nicotine and other stimulants, which speed up
heart rate and thought, making it harder to fall asleep.
The effects of marijuana on sleep are inconclusive.
Allergens:
Remove dust and reduce other bedroom allergens
that can disrupt sleep by vacuuming carpeting and
upholstery, washing curtains and bedding at 130+
degrees, laundering stuffed animals and using a HEPA
(High Efficiency Particulate Arresting) air purifier. These
filters remove 99.7 percent of dust particles so you can
breathe easier and sleep better. Ten million people are
allergic to cat dander, the most common pet allergy.
Frequent bathing of pets who spend time outside will
help minimize the allergens they bring indoors.
Avoid taking sleep-aid medications:
they may help you get to sleep faster
or sleep longer, but the quality of sleep
isn’t as restorative.
